Awhile back I was disgusted with my pull up power. More precisely, my lack of pull up power. I decided to start a pull up specific program and did a large number a few times a week and a few everyday. I went from like 3 to like 13 in 4 or 5 weeks.
Earlier this spring I installed a pull up bar in my office. Mostly, to look at people do pull ups for evaluation purposes. Then I read a Chad Waterbury article on frequency training. I took a month and did one single pull up between each patient I saw that day. So on average I was doing 1 pull up every 20 minutes or so. Doing about 15-20 pull ups per day, 4 days a week. I made sure not to do any pull ups in my regular workouts.
One month later, I retested. I maxed out at 16. So I increased my max number of pull ups without having done more then 1 rep the whole time.
I credit this with the sheer volume of the pull ups. Almost 100 a week. Each rep was strong and powerful. The neural groove improved.
I'm convinced that it is no longer a moderation thing that improves people. Improvement in anything. It's making small frequent inputs. Every day. Every day. Then keep at it.
Frequency and Consistency.